I have been Xperimenting with this Rotational Sling stretch for some time now. It was featured on the Golf Channel when one of my athletes was performing the stretch after a short weather delay in the Tour Championships. One of the announcers asked “is that yoga he is doing down there?” No it isn’t yoga but it does have elements that resemble yoga including balance, mobility, stability and isometric holds. Try this dynamic stretch and let me know your thoughts in the comment section or in the #YOJAY section.
This exercise has 2 phases. The goal is to stretch the rotational slings from “Tip 2 Tail” which is from the tip of your index finger to the big toe and everything in-between. To accomplish this we want to lengthen the slings dynamically while using reciprocal inhibition techniques to ensure that the muscles are being stretched and not acting as a brake.
The 2 phases are:
1. Adductor Functional Line Stretch:
Standing on your right leg with your left knee and hip are at 90 degrees. The contralateral hand is pressing on the inside of the knee activating the adductor of the bent knee. Drop back into a reverse lunge & rotate over the lead leg, reaching back with the right arm. Make sure you posterior tilt & contract your glutes to turn off the hip flexor on the trail leg.
2. Cross Body Stretch & Reach:
Standing on your right leg with your left knee and hip are at 90 degrees. The right hand is pulling the left knee across the body. Drop back into a reverse lunge and rotate over the lead leg, reaching with the contralateral arm to the sky. Make sure you posterior tilt & contract your glutes to turn off the hip flexor on the trail leg.
Perform 3 reps of each stretch and switch legs.